Gorilla Row

Start

Finish

How to do it

Set two kettlebells between your feet, hinge with a flat back and hold one in each hand, then row one to your hip while the other stays on the floor as a brace, alternating sides.

Muscles worked

Primary: back · Also works: biceps, rear delts

Equipment

Kettlebells, Dumbbells

Common mistakes

• Standing up out of the hinge with each row instead of holding the bent-over position throughout
• Rounding the back as you reach down for the next rep
• Letting the torso rotate hard toward the rowing side rather than staying square

Variations

• Gorilla row with a one-second pause at the hip
• Dumbbell gorilla row alternating every rep

Can't do this one? Swap it for

• Single-Arm Dumbbell Row
• Bent-Over Dumbbell Row
• Landmine Row

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback